Strength

Every 3 minutes for 7 sets, complete: Sets 1-4 Behind the Neck Jerk (3 sec hold in split) x 2 reps @ 70% Sets 5-7 Push Press x 3 reps @ 70%

Conditioning

Complete as many rounds and reps as possible in 13 minutes of: 12 Devil’s Press (50s/35s) 8 Strict Pull Ups 4 Strict Handstand Push Ups

……….

BURN

For time: 50 Wall Ball Shots then… 20-18-16-14-12-10-8-6-4-2 Push Ups 30 Braided Rope Single Unders